Training the Hybrid Sprinter Brian Etelman Miami University etelmaba@miamioh.edu 513-461-1176 @CoachE_MiamiOH

“Necessity is the mother of invention.”

Developmental Stage Recognition As coaches, we all must make initial evaluations of our athletes to determine at what stage of overall development we have them Have a finite timeline i.e Freshman Year HS to Senior Year HS, Junior Year HS to Freshman Year College, etc. We are coaching today to prepare for tomorrow

Avoid Event Specification Too Early in Development Stages Strictly defining an athlete as a short or long sprinter/hurdler has the potential to stunt development both athletically and psychologically RANGE IS KEY! 10.70/21.90 vs 10.95/22.20/49.30

Teaching General Sprint Skills to All Athletes As a coach, we do not want to be in a competition situation and find ourselves limited by what we have not taught Mechanics Emphasizing the importance of drilling as skill development, not generalizing it as a “Warm-Up” Sprinting is a sport of immeasurable skill As coaches, we have the responsibility of not differentiating our sport from “ball sports” in regards to the skill and ability necessary for an athlete to be successful

Drill Menu Drill Prep 400m Skip/Stride (Skip for 100m, Stride for 100m, Skip for 100m, Stride for 100m) 3-Way Lunge – 5 Each Leg – Front Lunge, Side Lunge, Reverse Lunge 2-Way Leg Swings – 10 Each Leg - (Front/Back and Side/Side) Back Plank – Scissors (Cross/Vertical/Cycle) – 10 Total Each Position Walking Knee Pull – 10 Each Leg Straight Leg Ground Touch – 10 Each Leg Walking SI Joint Pull – 10 Each Leg Knee Pull/Ground Touch/SI Pull Combo – 5 Each Leg

Drill Menu Drills (30m plus 10m sprint transition/finish) Skip and Scoop Carioca High Knee Ankle Step-Over A-Skip A-Skip for Distance B-Skip Heel to Glute Backwards A-Skip Straight-Leg Bound A-Run Accelerations – 10m, 20m, 30m, 40m, 50m

General Sprint Skills Acceleration Body Position Low Heel Recovery Extension Linear Movement Toward Point B

General Sprint Skills Block Start Relay Legs Make all athletes comfortable with the basic mechanics of the block start, both on the straight and the turn Relay Legs Make all athletes comfortable with running every leg of the 4x100, carrying the baton in either hand Make all athletes comfortable with running 4x400 lead off, 2nd leg and 3rd/4th leg, particularly indoors

Developing Range on the Track Short-to-Long vs. Long-to-Short At a point, a particular model should be adopted, but it is all relative to an athlete’s mastery of basic sprint skills and exposure to RANGE in training Why not a hybrid with equal representation of both? I have essentially 3 models. S-L, L-S and a Hybrid. All athletes start in the Hybrid Program, then transition to either S-L or L-S, based on stage of development, need and best fit for the athlete.

Developing Range on the Track Fall General Prep Sample Week (All) M T W R F -Acceleration Mechanics + -10x30m 4 mins rest -2x4x150m Hills *26-28 1st set *24-26 2nd set *22 flat for last rep -Recovery Day -Hurdle Mobility -4x400 Exchange work -12x120m -60 sec rest -Straight Line *15-17 for each -2x5x250m -2:30 rest for 1st set/3:00 for 2nd set *41-42 1st set *37-38 2nd set *34 last rep

Developing Range on the Track Fall Volume Sample Week (Long Sprinters) M T W R F -Sled Pulls -5x10m -4x20m -1 min per 10m -Flat -2x40m -2x60m -6 mins -2 sets of Broken 900s -600 @ *1:52, 60 sec rest, 300 @ *43 -14 mins rest between sets -Recovery Day -Hurdle Mobility -4x400 Exchange Work -4x100 Exchange Work -6x150m -50m walk rest *22-23 -30m, 40m,50m, 60m -3, 4, 5 mins rest

Developing Range on the Track Pre-Competition/Early Season Sample Week (Short Sprinters) M T W R F -5x10m -4x20m -3x30m -2x40m -1x50m -1 min per 10m rest -2 sets of 220-100-100 -100m walk rest between reps, 14 mins between sets *24.8(200) 13/13 1st set *24.5(200) 13/13 2nd set -Recovery Day -Hurdle Mobility -4x400 Exchange Work -4x100 Exchange Work -2-3 X’s on Grass -60m -90m -120m -6, 9 mins rest *7.3, 10.6, 14.4

Developing Range on the Track In Season Championship Sample Week (400m sprinter) M T W R F -2x40m -1x60m -1x80m -4, 4, 6 mins rest *5.1, 5.1, 7.2, 9.7 -Recovery Day -4x100 Exchanges -1x450m -12 mins rest -1x120m *61.8 *14.6 -OFF

Racing Considerations - Range Volume and quality of workouts dictates racing frequency Early Competition Season Expanding range thru racing Everyone runs 4x100 and 4x400 at least once

Developing Range on the Track -Short to Long Prototype Personal Bests 11.54 100m 23.75 200m Runs on both 4x100/4x400 53.5 Relay Split

Developing Range on the Track Long to Short Prototype Personal Bests 13.28 100h 11.68 100m Both 4x100/4x400 53.2 Relay Split

Developing Range on the Track Hybrid Prototype Crossover Athlete Soccer Player Range from 100m-800m Runs on 4x100/4x400

4x100 Range and Versatility Defined

4x400 Capacity Displayed

Thanks/Acknowledgments Wayne Clark – OATCCC Clinic Chairman Jon Stuart – University of Georgia Men’s Sprints/Hurdles Petros Kyprianou – University of Georgia Men’s and Women’s Multi-Events Jeff Pigg – University of North Florida Head Cross Country/Track and Field Kip Janvrin – University of Central Missouri Men’s and Women’s Sprints/Hurdles/Multi-Events Ray Brewer – University of North Carolina Charlotte Men’s and Women’s Sprints/Hurdles Kelly Phillips – Miami University Head Women’s Cross Country/Track and Field Dr. Robin Vealey – Miami University Professor, Sports Psychology Expert Scholar

Questions/Discussion Brian Etelman Miami University 513-461-1176 etelmaba@miamioh.edu @CoachE_MiamiOH @MiamiOH_WXCTF